Remember the Dream
MLK WOD For Time, with a Single Kettlebell (53/35 lb) 15 Turkish Get-Ups (alternating) Then, 1 Round of: 19 Pike Push-Ups (24/20" box) 29...
Getting High on A Thursday
Warm Seated Box Jumps for Height 10 X 1- get as high as you can WOD: 3 Rnds for time 25 Wall Ball- Rx- 20/14 F- 14/8-10 25 Hollow Rock...
Mid Week Hustle
Bench Press: 6 x 8 WOD: “Half Cindy” AMRAP 10 5 Pull up 10 Push up 15 Air Squat
Sit Up and Take Charge
Warm: Scottsdale Road Run Tabata: Push ups 1:00 Rest Ring rows WOD "Gut Buster" 150 Sit ups 1000 Meter Row 150 Sit Ups
Jump Into Monday
Warm: 5 minutes Jump Rope Singles Skill- DU’s WOD: 50-40-30-20-10- DU’s ( 2:1 Singles) 1 - 2 -3 - 4 -5- Wall Climbs
Saturday Work
4 RFT: Run Scottsdale Rd. F- Row 1200 m Deadlifts X 15 RX- 275/175 F- 205/105 15 strict handstand push-ups F- 20 Pike Push Ups
FRIYAY
3 RFT: Row 500 meters Overhead squats X 10 RX- 155/105 F- 115/65
Thirsty Thursday
Skill: Movement Prep WOD “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats Scaled 100 Ring Rows 50 Push Ups 75 Sit Ups 100 Air...
PR Wedesday
We are finding our 1 RM Back Squat
Tuesday the 2nd
Skill Work on the Kip of Pull Up WOD: 6 - 9 - 12 - 15 - 18 - 21 - 24 DB Snatch/ Arm Wall Ball
